Week 1: Introductions and start researching Fitness Components, Saftey concerns, and read through complete course requirements.

Unit Objectives:
Students will:

1. Participate in an online course including discussion and reflection.
2. Design an individualized fitness program.
3. Explore the 5 components of physical fitness and include them in your individualized fitness program.
4. Participate daily from the individualized fitness program you designed.
5. Develop a log and document your daily participation.
6. Explore safety concerns associated with fitness activities.
7. Develop a safety check list to follow while performing physical activity included in your fitness program.
8. Learn the major muscle groups and the exercises to develop them.

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1. Introduce yourself to the class.

• Go to the Discussions and Reflections page and introduce yourself to the class. Tell a little about yourself and what your interests are. What is your background related to physical fitness and physical activity? What physical activities do you enjoy? What do you hope to accomplish in this class? Share what you are comfortable sharing, and be honest! We're all in this together!

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2. Start researching the 5 components of Fitness, Safety concerns, Major Muscle groups, and your fitness plan.

• Begin to research and familiarize yourself with the 5 components of fitness: http://www.healthguidance.org/entry/1223/1/The-Fitness-Principles.htmlYou will need to include these principles in your fitness program, they will guide you in it's design. Here is another site to look at http://www.askthetrainer.com/5-components-of-physical-fitness.html.
• You may want to look at this power point of our finess lecture for additional information.

• Begin to research safety factors in regards to physical activity: intensity and duration of aerobic activity, proper execution of lifting weights, etc...Before you begin any activities included in your personal program, you must submit to Mr. Wagner or Mr. Fahrney, a safety checklist, to show that you have researched this important topic. The following website will be of great assistance: http://www.exrx.net/We encourage you to thoroughly explore and utilize this excellent resource in all aspects of your program design.
• Visit the the following websites to help you research Saftey concerns:
• http://www.fitsugar.com/Safety-Tips-Exercising-Alone-17874664
• http://www.epigee.org/fitness/safety.html
• http://www.fast-diet-plans.com/620/exercise-safety-tips-for-daily-workouts/
• http://1homefitness.blogspot.com/2007/08/safety-tips-for-strength-training.html
• http://familydoctor.org/online/famdocen/home/healthy/physical/sports/198.html

• Now see how you do on the Starting an exercise program quiz: http://selecthealth.org/stayhealthy/healtheducation/learning/pages/exercise.aspx
• Reveiw muscle table http://wserver.flc.losrios.edu/~willson/fitnessHandouts/muscleGroups.html . Take the online muscle quiz to familarize yourself with the major muscle groups http://www.purposegames.com/game/human-muscle-groups-quiz.

• Start thinking about what your personal program will include. What is important to you? Do you want to emphasize cardiovascular improvement? Gain muscle mass? Decide what you want your outcomes to be and research what needs to be done to achieve them. Your personal fitness program will reflect these goals.
• Here are a couple of sites that may give you some ideas:
• http://www.livestrong.com/exercise-and-fitness-guide/
• http://www.topendsports.com/fitness/index.htm
• http://www.bodybuilding.com/fun/anatomy.htm Click on the muscles and it will tell you what exercises work that muscle. Also check out exrx.net above for exercises by muscle group.

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3. Post to the discussion board.

• By Sunday at 10:00 p.m., you should visit the Discussions and Reflections page and post how your research is going. Problems you are having? Questions you may have for your teachers or fellow students? How did you do on the muscle group quiz and fitness quiz? Throughout next week you should respond to at least five posts from other students from class. If you are having trouble with something the odds are someone else is also struggling, so, post your questions and help each other out. Again, we are all in this "together".
• Remember your netiquette when posting in online discussions.

What is netiquette?
Communication and conduct in the course community will be held to the standards of academic achievement, discipline, equal opportunity, student rights and regulations, and policies specified for any course at the institution. Some netiquette guidelines:

Behind Every Name There is a Person

a. Respect the privacy of your classmates and what they share in class.
b. Ask classmates for clarification if you find a discussion posting offensive or difficult to understand.
c. Avoid sweeping generalizations. Back up your stated opinions with facts and reliable sources.
d. Understand that we may disagree and that exposure to other people’s opinions is part of the learning experience.
e. Be respectful of each other. We’re all in this together. Before posting a comment, ask whether you would be willing to make the same comment to a person's face.
f. Keep in mind that everything you write, indeed every click of your mouse is recorded on the network server. On the Internet there are no take backs.
g. Keep in mind that you are taking a class. Something that would be inappropriate in a traditional classroom is also inappropriate in an online classroom.

Online Communication

a. Be aware that typing in all capital letters indicates shouting.
b. Be careful with humor and sarcasm. Both can easily be misunderstood!
c. Review all discussion postings before posting your own to prevent redundancy.
d. Check your writing for errors by reviewing what you’ve written before submitting it.
e. Acronyms (LOL, etc.) and emoticons (smilies) are commonly used online, but be careful not to overuse them.
f. Many communications with your instructor or fellow students are best handled through email. Only post on the classroom discussion board if the conversation is relevant to others in the class.